Comparing Nutrients in 1 kilogram Canned low Salt Pinto Beans with Liquids VS Boiled Chickpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned low Salt Pinto Beans with Liquids	22%	6%	72%
Boiled Chickpeas with Salt	21%	14%	65%

Macro Nutrients

	Canned low Salt Pinto Beans with Liquids	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Energy	28.3% 820kcal	56.6% 1640kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	73.8% 1.18g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	5.06% 0.86g	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	211% 274g	130g per day for Men 19-50 years
Sugars	14% 10g	66.2% 48g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	121% 46g	200% 76g	38g per day for Men 19-50 years
Protein	82% 46g	158% 88.6g	56g per day for Men 19-50 years

Vitamins

	Canned low Salt Pinto Beans with Liquids	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.8% 2.68mg	33% 5.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	57% 2.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	60% 240μg	430% 1720μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.78% 7mg	14.4% 13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	36.7% 5.5mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	33.3% 40μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned low Salt Pinto Beans with Liquids	Boiled Chickpeas with Salt	Recommended Dietary Allowance
Calcium	47% 470mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	391% 3.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	184% 14.7mg	361% 29mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	448% 10.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	131% 920mg	240% 1680mg	700mg per day for Men 19-50 years
Potassium	81% 2760mg	85.6% 2910mg	3400mg per day for Men 19-50 years
Selenium	67.3% 37μg	67.3% 37μg	55μg per day for Men 19-50 years
Sodium	97% 1460mg	162% 2430mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	139% 15.3mg	11mg per day for Men 19-50 years
Water	21% 782g	16.3% 602g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned low Salt Pinto Beans with Liquids VS Boiled Chickpeas with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned low Salt Pinto Beans with Liquids versus 1 kg of Boiled Chickpeas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned low Salt Pinto Beans with Liquids vs Boiled Chickpeas with Salt:

• 1 kilogram of Canned low Salt Pinto Beans with Liquids has 1.6 times more Vitamin E than Boiled Chickpeas with Salt.
• While 1 kg of Boiled Chickpeas with Salt contains 2.2 times more Vitamin B1, 3.9 times more Vitamin B2, 2 times more Vitamin B3, 2.1 times more Vitamin B5, 7.2 times more Vitamin B9 and 1.9 times more Vitamin K than Canned Pinto Beans Solids and Liquids low Salt.
• Both Canned low Salt Pinto Beans with Liquids and Boiled Chickpeas with Salt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Canned low Salt Pinto Beans with Liquids have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin K
• Both Canned Pinto Beans Solids and Liquids low Salt as well as Boiled Chickpeas with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned low Salt Pinto Beans with Liquids vs Boiled Chickpeas with Salt:

• 1 kilogram of Canned low Salt Pinto Beans with Liquids has 1.3 times more Water than Boiled Chickpeas with Salt.
• While 1 kg of Boiled Chickpeas with Salt contains 2.2 times more Copper, 2 times more Iron, 1.5 times more Magnesium, 3.2 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Sodium and 2.7 times more Zinc than Canned Pinto Beans Solids and Liquids low Salt.
• Both Canned low Salt Pinto Beans with Liquids and Boiled Chickpeas with Salt contain similar levels of Calcium, Potassium and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned low Salt Pinto Beans with Liquids has 2.7 times more Omega 3 than Boiled Chickpeas with Salt.
• While 1 kg of Boiled Chickpeas with Salt contains 2 times more Energy, 4.6 times more Fat, 12.9 times more Omega 6, 1.8 times more Carbohydrate, 4.7 times more Sugars, 1.7 times more Fiber and 1.9 times more Protein than Canned Pinto Beans Solids and Liquids low Salt.
• 1 kilogram of Canned low Salt Pinto Beans with Liquids provide inadequate amounts of Omega 6